Author page: thorbeckes

Friday, November 1st

Happy Birthday Dillenger! A) Open 20.4For time:30 box jumps, 24/20 in.15 clean and jerks, 95/65 lb.30 box jumps, 24/20 in.15 clean and jerks, 135/85 lb.30 box jumps, 24/20 in.10 clean and jerks, 185/115 lb.30 single-leg squats10 clean and jerks...

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Thursday, October 31st

A) Every 2 1/2 minutes, for 15 minutes (6 sets):Landmine Press x 8-10  on each arm, letting the non-dominant side be the limiter on load.  B) 20 Minutes for Quality:250 meter row8 Single-Arm Dumbbell/Kettlebell Deadlifts  each side3 Wall Walks or...

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Wednesday, October 30th

A) Every 90 seconds, for 12 minutes:1 High Hang Snatch + 1 Hang Snatch + Snatch  B) For Time 12-9-6-3-6-9-12Squat Snatch (95/65)Strict Pull-up Rx+ 115/75 Scale with 45/35 and inverted ring rows  Make them smooth and breezy today. The strict pull...

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Tuesday, October 29th

A) Every 2 minutes, for 16 minutes (4 sets of each):Min 1-2 – Complete 3 Turkish Get Ups per sideMin 3-4 – Muscle-Up Practice/Attempts/1-5 reps TGU should be light and SMOOTH. Build in weight as you go if it’s feeling too easy. Muscle Up...

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Monday, October 28th

Happy Birthday Brandon! Don’t forget to submit your Open score by 5pm! A) Every 2 minute, for 6 minutes (3 sets):Back squat x 5 reps (pause 3 sec in bottom) B) Every 2 1/2 minutes, for 15 minutes (6 sets):Back Squat x 5 reps Build to a 5...

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Saturday, October 26th

Good luck in your first weightlifting meet today Maureen! KanJam tournament tonight at 6:30pm! Register your team by 6pm and wear a costume! A) In teams of two, alternating each movement, complete ten rounds for time of:400 Meter Run30 Wall Ball...

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Friday, October 25th

A) On the minute, for 16 minutes:  Minute 1: 2-5 reps Kipping HSPUs (practice standard) or hand release pushups Minute 2:  20 second Handstand walk (or other progressions)  Minute 3: 3-5 Deadlifts building Minute 4: 12/9 Calorie Row  B) “CrossFit...

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Thursday, October 23rd

Happy Birthday Coach Ana!!   A) For TimeRow 4000 meters  Set monitors to count down from 4000, then flip monitor down so you can’t see it. At the 10 minute mark on the clock, flip the monitor back over and finish. B) 15 minutess for...

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